• Understanding Your Training Heart Rate
  by: Vicki R. Pierson, ACE Certified Personal Trainer
  Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. There are many ways to measure exercise intensity. The Karvonen Formula is one of the most effective methods used to determine your heart rate. The Ratings of Perceived Exertion and Talk Test methods are subjective measurements that can be used in addition to taking a pulse.
  The Karvonen Formula
  This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following:
  Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
  Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
  To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.
  Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
  Beginner or low fitness level . . .50% - 60%
  Average fitness level . . . . . . . . 60% - 70%
  High fitness level . . . . . . . . . . . 75% - 85%
  Now that we’ve determined and gathered the information needed, we can pull the information together in the Karvonen Formula:
  220 - Age = Maximum Heart Rate
  Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate
  For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:
  Sally's Minimum Training Heart Rate:
  220 - 33 (Age) = 187
  187 - 75 (Rest. HR) = 112
  112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute
  Sally's Maximum Training Heart Rate:
  220 - 33 (Age) = 187
  187 - 75 (Rest. HR) = 112
  112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute
  Periodically, take your pulse during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.
  Ratings of Perceived Exertion (Borg Scale)
  Another method that can be used in conjunction with taking your pulse is the Ratings of Perceived Exertion (RPE). This is a subjective method that allows you to rate how hard you feel you’re working. RPE can be the primary means of measuring exercise intensity if you do not have typical heart rate responses to graded exercise. These people include those on beta blocking medications, some cardiac and diabetic patients, pregnant women, and others who may have an altered heart rate response.
  On a scale of 0 - 10, rate how you’re feeling in terms of exercise fatigue, including how you feel both physically and mentally. You should be exercising between an RPE of 4 (somewhat strong) and an RPE of 5 or 6 (strong). Use the following table to determine the intensity level:
  0 . . . . .Nothing at all
  0.5 . . . Very, very weak
  1 . . . . .Very weak
  2 . . . . .Weak
  3 . . . . .Moderate
  4 . . . . .Somewhat strong
  5 . . . . .Strong
  6
  7 . . . . .Very strong
  8
  9
  10 . . . .Very, very strong (Maximal)
  
  The Talk-Test Method
  Like the RPE, the talk test method is subjective and should be used in conjunction with taking a pulse. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you’re most likely in your comfort zone. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.

• Certain factors must be part of any fitness training program for it to be successful. These factors are Frequency, Intensity, Time, and Type. The acronym FITT makes it easier to remember them.
  
  FITT Factors Applied to Physical Conditioning Program
  
  Frequency
  Cardio-respiratory Endurance                                   3 - 5 times per week
  Muscular Strength                                                        3 times per week
  Muscular Endurance                                                     3 - 5 times per week
  Flexibility                                                                        2-3 times/week
  
  Intensity
  Cardio-respiratory                                     50 - 90% HRR*
  Muscular Strength                                       3 - 7 RM*
  Muscular Endurance                                    12+ RM
  Flexibility                                                    Tension and slight discomfort, NOT PAIN.
  
  Time
  Cardio-respiratory                                        20 minutes of more
  Muscular strength                                        The time required to do 3 - 7 repetitions of each exercise
  Muscular Endurance                                     The time required to do 12+ repetitions of each exercise
  Flexibility                                                        20 - 40 seconds per stretch
  
  Type (specific)
  Examples: Running, Swimming, Skiing, Rowing, Bicycling, Jumping Rope, Walking, Hiking, Free Weights, Resistance Machines
  Body-Weight Exercises (Push-ups/Sit-ups/Pull-ups/Dips, etc.).
  Stretching:
  Static, dynamic, P.N.F.
  *HRR - Heart Rate Reserve      *RM - Repetition Maximum

• 
  
  FREQUENCY
  Vigorous physical fitness training should be conducted 3 to 5 times per week. For optimal results, one should strive to conduct 5 days of physical training per week. Ideally, at least three exercise sessions for CR fitness, muscle endurance, muscle strength, and flexibility should be performed each week to improve fitness levels. Thus, for example, to obtain maximum gains in muscular strength, one should have at least three strength-training sessions per week. Three physical activity periods a week. However, with only one session each of cardiorespiratory, strength, and flexibility training will not improve any of these three components.
  With some planning, a training program for the average person can be developed which provides fairly equal emphasis on all the components of physical fitness. The following training program serves as an example.
  In the first week, Monday, Wednesday, and Friday are devoted to CR fitness, and Tuesday and Thursday are devoted to muscle endurance and strength. During the second week, the training days are flip-flopped: muscle endurance and strength are trained on Monday, Wednesday, and Friday, and CR fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. By training continuously in this manner, equal emphasis can be given to developing muscular endurance and strength and to CR fitness while training five days per week.
  In certain circumstances, some muscular and some CR training can be done during each daily training session as long as a "hard day/recovery day" approach is used. For example, if one has a hard run on Monday, Wednesday, and Friday, one may also choose to run on Tuesday and Thursday. However, on Tuesday and Thursday, the intensity and/or distance/time should be reduced to allow recovery. Depending on the time available for each session and the way training sessions are conducted, all components of fitness can be developed using a three-day-per-week schedule. However, a five-day-per-week program is much better than three per week.
  Numerous other approaches can be taken when tailoring a fitness program to meet one's goals, as long as the principles of exercise are not violated. Such programs, when coupled with good nutrition, will help keep one fit to win.

• 
  
  INTENSITY
  Training at the right intensity is the biggest problem in most exercise programs. The intensity should vary with the type of exercise being done. Exercise for CR development must be strenuous enough to elevate the heart rate to between 60 and 90 percent of the heart rate reserve (HRR). (The calculation of percent HRR is explained in Chapter 2) Those with low fitness levels should start exercising at a lower training heart rate (THR) of about 60 percent of HRR.
  For muscular strength and endurance, intensity refers to the percentage of the maximum resistance that is used for a given exercise. When determining intensity in a strength-training program, it is easier to refer to a "repetition maximum" or "RM." For example, a 10-RM is the maximum weight that can be correctly lifted 10 times. An 8-12 RM is the weight that can be lifted 8 to 12 times correctly. Doing an exercise "correctly" means moving the weight steadily and with proper form without getting help from other muscle groups by jerking, bending, or twisting the body. For the average person who wants to improve both muscular strength and endurance, an 8-12 RM is best.
  The person who wants to concentrate on muscular strength should use weights which let him do three to seven repetitions before his muscles fatigue. Thus, for strength development, the weight used should be a 3-7 RM. On the other hand, the person who wants to concentrate on muscular endurance should use a 12+ RM. When using a 12+ RM as the training intensity, the more repetitions performed per set, over time, the greater will be the improvement in muscular endurance. Conversely, the greater the number of repetitions performed, the smaller will be the gains in strength. For example, a person who regularly trains with a weight which lets him do 100 repetitions per exercise (a 100-RM) greatly increases his muscular endurance but minimally improves his muscular strength.
  All exercise sessions should include stretching during the warm-up and cool-down.One should stretch so there is slight discomfort, but no pain, when the movement is taken beyond the normal range of motion.

• 
  
  TIME
  Like intensity, the time spent exercising depends on the type of exercise being done. At least 20 to 30 continuous minutes of intense exercise must be used in order to improve cardiorespiratory endurance.
  For muscular endurance and strength, exercise time equates to the number of repetitions done. For most people, 8 to 12 repetitions with enough resistance to cause muscle failure improves both muscular endurance and strength. As people progress, they will make better strength gains by doing two or three sets of each resistance exercise.
  Flexibility exercises or stretches should be held for varying times depending on the objective of the session. For warming-up, such as before a run, each stretch should be held for 10 to 15 seconds. To improve flexibility, it is best to do stretching during the cool-down, with each stretch held for 30 to 60 seconds. If flexibility improvement is a major goal, at least one session per week should be devoted to developing it.

• 
  
  TYPE
  Type refers to the kind of exercise performed. When choosing the type, one should consider the principle of specificity. For example, to improve one's level of CR fitness (the major fitness component in the 2-mile run), one should do CR types of exercises.
  The basic rule is that to improve performance, one must practice the particular exercise, activity, or skill they want to improve. For example, to be good at push-ups, one must do push-ups. No other exercise will improve push-up performance as effectively.

• 5 Components of Physical Fitness  (6th grade)
  1. Cardiovascular Fitness - Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.
  2. Muscular Strength - Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance.
  3. Muscular Endurance - Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time.
  4. Flexibility - Flexibility is the ability of a joint to move through its full range of motion, from a flexed to an extended position.
  5. Body Composition - Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones etc.).

3 GUIDELINES FOR RESISTANCE TRAINING (7th grade)

1 - Breathing - exhale as the muscle shortens, inhale as it lengthens.

2 - Rate of Contraction - 1 second for the shortening, 2 seconds for the lengthening.

3 - Range of Motion - shorten the muscle to its shortest length, lengthen it to its fullest length without 'locking out' the joint.

Additional Physiology Applications _ (8th grade)

• PROGRESSION – In order to improve, you have to continually increase the F.I.T. principals. What you increase depends on what you want to get better at. See above for detail.

• OVERLOAD – In order to achieve higher levels of fitness in all categories, you have to increase the demand on your body by making your exercise(s) a little bit harder by applying the FIT principals.

• S.A.I.D. Principal – Specific Adaptation to Imposed Demands – The body and its parts can adapt to demands placed on them. The key to effective training is to understand what specific movements, or performance attributes you want to increase, then apply appropriate training principals to your workout program. For example, if you want to jump higher, you exercise hip and leg muscles, not arms. If you want more upper body strength, you perform resistance exercises with the upper body; you would not ride a bike. If you wanted to get stronger, you lift heavier weights; you wouldn’t lift the same weight more often.